Up Next: 12 weeks to Twin Ports

It’s my favorite time of the year again. It’s training for the Twin Ports Raw Open time. This is the third anniversary of my very first powerlifting meet and I am so excited. It’s hard to believe that I only found this sport in 2015. A lot has changed since I started my first non-meet training cycle at the gym: I’ve competed in seven powerlifting meets, set and broke 28 MN state records (currently hold 10 in two weight classes), and competed in a National level competition. 

That’s a lot for a newbie athlete who’s still learning the ins and outs of training cycles, powerlifting jargon, and feels like she doesn’t know what she is doing half the time. 

So what’s my focus for this training cycle?  Get stronger, for one. Get solidly into the 84 kg class, for two. I HATE water cuts so I’m going to try and avoid that going forward. Only 12 pounds to go. And I guess learn how to balance other hobbies with powerlifting training (hello kayaking, archery, bicycling, and others). 

How am I going to get stronger? Once again I am following the training of my very talented coach Jennifer Vogelgesang Blake. Our last collaboration was stellar. I’m still amazed at the gains I saw in my last meet. Though this first block of the cycle seems to include a lot of eccentric movements. Slow is not necessarily my style – but I think I’ll learn to love it.

Training will be four will be four days most weeks – Monday, Wednesday, Friday and s means two bench days, one squat, one deadlift and yoga on the side. I guess that’s one of my focuses for this training cycle: weekly yoga to keep me a little more bendy. Powerlifting is such a singular plane sport that it’s nice to have an hour devoted to stretches and twists to keep me well rounded. 

Ooh, and how will I cut the weight? I’m not quite sure. I’ve got a couple templates I’ve followed in the past, so using them and having a meal prep strategy should help. Cutting out the wine and cheese should be good for me, too. And maybe the bread. God I hate giving up bread. But if it helps me perform better…

And the last focus? On other hobbies? That one is going to take more time and effort to figure out. Maybe better time management and meal prep will help here. If I don’t have to come home and cook I may be able to do the gym AND something else in the evening. And weekends will need to be parsed wisely. There are only so many days of spring and summer…

Well, that’s enough rambling about my next twelve weeks. I’ll keep you posted on the progress.

New Training Log

Training Day 1

Training Days 2 & 3

Recap: MN Women’s State Championship

My latest meet has come and gone and I’m left sitting here with a hard-earned bronze medal thinking about where I started and where I’m going from here.

My first powerlifting meet was the Twin Ports Raw Open on May 30, 2015. I was so nervous – about wearing a singlet, lifting the weights, I didn’t trust that I knew what I was doing or that I even trained right. I didn’t know anything, I was shy and had a fear of failure and didn’t know how to talk other powerlifters – they all knew what was going on and I wasn’t in on the secret. I didn’t let that stop me from doing my best. On that day my best was a 248 pound squat, a 154 pound bench press, and a 292 pound deadlift. I took Bronze in my age class and set some age/weight class records. Since that day I have grown in many ways but my essence has remained.

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2015 Twin Ports Raw Open Totals vs. 2017 MN Women’s State Championship Totals. The numbers have changed but the passion remains the same.
I’ve posted the recap and numbers previously, but here they are again with a little more depth and substance.

The 2017 MN Women’s State Championship meet was truly one for the books. First off, there are now so many women competing in USAPL in Minnesota that we warrant our own championship meet. There were 70 women competing across the spectrum and it was a sight to behold. This group of women is competitive and driven to do our best but we don’t forget that everyone competing has put in the same effort and has the same goals: to be better than before. We cheer everyone on and get excited for each other’s victories. 

My training was pretty much spot-on and going 8 for 9 with the miss due to a technicality was incredible. I weighed in at 83.69 kg to make it just under the 84 kg cutoff. Just where I wanted to be. 

My squats were 275, 297, and 303. I rocked 275 for 3 white lights. No big deal. I squatted and stood up with 297 but was called on a technicality – I didn’t hit depth. Oh well. I had the lift so Coach JVB and I called an audible and I went for 303 pounds for my final attempt (my goal was 314). I squatted and stood up and lo and behold it was good – 2 white lights. 

That squat face, though.
Next was bench. I have been all over bench this training cycle and man have I improved. I have been stuck at 165 pounds for so long I didn’t realize how much I wanted the plateau to be over. I opened with an easy 154, jumped to an impressive 170, and finished solid as a rock with 182. And as a side note, once I realized that my 182 was going up I slowed it down to savor the moment. This was a 17 pound meet PR AND a 2 pound lifetime PR – WITH GREAT FORM!

182 pound bench press. Yes, I did break my plateau.

Finally we got to the Deadlift. Oh the Deadlift. It has a tendency to be a fickle beast but this time I prevailed. Opener was easy at 319. OPENER. Next was 341. This was a little harder and it did roll forward a bit. Because of this we called another audible and I went for 353. And it was GOOD. And a 3 pound lifetime PR and a 16 pound meet PR. 

And this is the face that earned me my name.
I got it.
Another look at that face.
But I didn’t fall over.

All this earned me a 380 kg total (836 pounds) and an age-weight adjusted wilks of 354. I’ve qualified for the 2017 USAPL Raw Nationals and I’m tickled pink with the results. I took the bronze in my division and broke three State records in the Masters 1 84 kg class: squat, deadlift, and total. Apparently I have to work a little harder to get the bench record.

The best hug of the day. Thanks JVB.
Did I just do shot I think I did?

All this was great but there was something else special about this meet. Not only were my biggest supporters there (yes, I’m talking about you, Mom and Dad) but one of sisters and her girls were there to cheer me on, too.  This was pretty special because kids these days are crazy-busy and they gave up a Saturday (the first session was from 9am – 3pm) to watch a sport they knew very little about. They quickly learned that this sport has amazing GIRLS as well. Eight year-old Myla knocked their socks off and may have inspired them to give it a try. So excited for the next generation of lifters!

Team Destroyer at the ready. Thanks for cheering me on!

So yea, this was a pretty good day. 

Wanna see me flex?
Masters 1 Podium – Lara, Michelle, Donna
Coach JVB starting her long day.
Fans.
Traci and me getting our selfie on.
Never too serious
Team Green always represents.
The gang plus Geno.
Look! We’re medal twins!
Yep, they’re real.
Because of course acro-yoga.
Until next time…

It’s all over but the waiting 

Today was my last heavy day before next Saturday’s 2017 MN Women’s State Championship meet. My training cycle is over and now I’m on rest and recovery for the next week. 

This was by far my best training cycle, mentally speaking. I think coach JVB and I have cracked a code that was elusive and now it’s all up to me to make it happen. As I’ve eluded to in the past this cycle was broken into 3 blocks, each with its own characteristics. 

Block 1 was an extension of sorts of my hypertrophy training. There was lots of volume at lighter weights, really working on building my muscles. 

Block 2 shifted to lifting the heavy shit. I loved this block. Each week I got to work up to a heavy single of the three lifts and each week I was able to remember that I can lift heavy. Strength was being built. 

Block 3 continued with the heavy theme with less volume and more intensity. And with intensity came focus and a little more mental clarity. 

And so we come to today, my last heavy squat day. I’m not going to lie, squats have been a trouble spot for me in the past couple of meets. But I’m feeling good about my progress – I’ve successfully squatted 300 pounds and whether or not I make that at the meet I’m happy. I’ve overcome so many negative thoughts to get here and I’m excited to see how it translates into action. 

A little high on depth. It may have squeaked by.
A little lower. Will still need to watch depth.

Not only have I made strides on getting my head in the game with my squats, but my bench has improved tremendously. To me the bench press is the hardest and most mystifying of the big three. The technique needed to complete the lift (especially in USAPL) is tough and to top that off with needing to strengthen muscles not normally used its hard to get the weight to move. But I did it. As of this writing I have lifted 15 pounds more during this training cycle than I did at Raw Nationals last year. That’s a heck of a jump for bench. Needless to say I’m pretty pleased. 

Not successful. Failed to stay tight in my brace.
Stayed tight and locked it out. Consistency paid off.

And then there’s the Deadlift. What can I say about one of my favorite lifts? Just that I keep improving my total. Slow and steady and consistently I’ve been pulling my weight. I won’t be surprised if I hit 400 by the end of the year (I’m not shooting for that next week but I’ll come close to double body weight). I’ve learned more about bracing and tightening my core and engaging my lats and all the good things. Now I just have to apply it. 

Rounded back and loose brace made this attempt a learning experience rather than a success.
Straight back and braced canister made this a sweeping success!
The hardest part of the coming week will be my meal planning. I still have 5 pounds to cut by Friday so I’ll be watching my food and water intake and getting that weight down. I’m grateful that I have a nutrition coach helping me out otherwise I’m pretty sure I’d miss the weight class cut off. I so want to be in the 84 kg weight class. 

And right now? I’m enjoying a soothing epsom salt bath, relaxing my muscles and willing the week to be over. I just wanna lift and show you what I’ve got. And if you are in the area, why not stop by and cheer me and #TEAMGREEN on? 

This month in training: My hormones and me.

This month in training has been pretty awesome (for the most part). I’m loving this training block: on each of the main lift days I work up to 1 heavy rep that I could do for another and then back off to my working weight for the scheduled set/rep routine. It keeps me feeling strong by reinforcing that I can lift heavy and my strength continues to grow. 

Bench

I’ve really upped my bench game. I’ve gone from a meet PR of 165 pounds to a training PR of 180 pounds. 


Squat

What can I say about my squat? It has gotten heavier relative to my size so I’m pleased here, as well. And I’ve got to play with heavy walkouts. Can I tell you how fun it is to walk out 385 pounds and then only have to squat 185? It’s pretty awesome. 


Deadlift

Oh how I love th deadlift. And how it has loved me back. This cycle I have beat my plateau and I’m ready to take it on th road for a meet test drive. All I can say is “I’m a f@&!ing UNICORN” when I deadlift. 

I’m learning more and more about how my body reacts during my cycle and it is oddly soothing. I know now that it’s “normal” to have days and weeks where heavy shit feels like heavy shit and days and weeks where heavy shit feels just right. That these days correspond to the phase of my menstrual cycle is great knowledge – I now KNOW that shit feels heaviest right before and during my cycle and it’s ok to back the weight down and do the prescribed reps as pretty as possible.

Why is this good knowledge? Because I have found that most people, women especially, who are training for a competition feel like we should always be improving, increasing the weight we are moving during each training session. It gets frustrating when the weight on the bar this week or this session feels so much heavier than last week. 

So did you know that it takes longer to recover after a max lifting attempt and that it will be harder to lift as heavy the following week? Yea, neither did I. Or rather, I didn’t acknowledge this fact until recently. Until this training cycle, really. So try as I might, I couldn’t keep the weight from feeling really heavy on subsequent training days after my really good sessions. Now I don’t fight it and when I plan what I am going to lift I take last week’s accomplishments I to consideration. 

How did I come to this realization? Was it just aahappenstance? Nope. There are a lot of resources out there on the interwebs and I happened upon this article from T-Nation on the hormone cycle and female lifters and it was a jumping off point to understand this. 

Armed with this knowledge women can take a step back and ask a couple of questions going into there training session and plan accordingly: 1) did I max out on my lifts recently? and 2) where in my menstrual cycle am I?  The answers to these questions will help you understand why things are feeling heavier or easier. 

I do ask these questions as I plan my warmups and working weights for any given training session. There are many more variables that affect my lifting each day, but these two are key for me. I have a very competitive nature and even if I’m competing against myself I can get easily discouraged when I don’t increase or improve on my previous stats day after day. Now I look at each session individually and check in with myself to see if today is a day to go for it or a day to drive strength gains. 

Since I train for Powerlifting competitions and my training cycles are based on competition dates, I don’t know that I will necessarily adjust my training routine but this is good knowledge to have and I can do micro-adjustments to keep myself feeling strong.

 

#UPowerful Virtual Powerlifting Meet

With my vacations come and gone it is time for me to get serious about my training again. Or is it?

I did spend two weeks learning what the gym was again and what my next six months of training will look like – high volume hypertrophy training, please. My goal is to build all the muscle and get stronger along the way. But I had to stop along the way and participate in my third #UPowerful Virtual Powerlifting Meet. Because what better way to plan where you’re going by than by seeing where you are?

The #UPowerful virtual meet is brought to you by the awesome Jennifer Vogelgesang Blake and Jen Sinkler as part of the Unapologetically Strong strength program they launched last year (btw if you are looking to get into powerlifting or just get stronger this is a GREAT option for you). This virtual meet is the culmination of a 12-week online coaching program JVB runs for her clients to test their newfound strength but it is open to all comers. Each time one is announced I’m among the first to enter because who doesn’t like to see how strong they are – or to see social media light up with strong, powerful women?

The rules are simple: during the designated meet week you are to complete each of the three competition lifts (Barbell Back Squat, Barbell Bench Press, Deadlift), film your best attempts, post them on social media with the hashtag #UPowerful, and log your results for scoring. I’ve been posting my attempts using my other social media accounts (you can see my videos here or here) but will recap here for simplicity:

  • Squat 1: 270 – made it
  • Squat 2: 285 – made it
  • Squat 3: 300 – made it
  • Bench 1: 150 – made it
  • Bench 2: 160 – made it
  • Bench 3: 170 – missed it
  • Deadlift 1: 310 – made it
  • Deadlift 2: 335 – made it
  • Deadlift 3: 350 – missed it
  • Total: 795 (holy CRAP that’s a lot of weight! Only 4 pounds off my meet record)

What did I learn? Lots!

For my back squat I learned that I need to trust that I can stand up with the weight when I hit competition depth (hip crease below parallel or knee) so I have to work on keeping tight in the hole and driving up. I was able to stand up with 300 but the depth needs to addressed. I also learned that I have found the (current) optimal placement for the bar on my back to make even 300 pounds feel relatively light as I walk out position. This is kind of a big deal because as I am more comfortable with the weight on my back I will get more comfortable squatting low to depth.

For my bench press I learned that I do indeed use leg drive (thanks for pointing this out, JVB) but if I’m not set properly at the top I can’t get the bar off my chest. I’m still not as consistent as I can be on setup. I’m also going to work on foot placement – from what I’ve read I want to set my feet closer to my hips and point them more forward so I have better leverage when I do my leg drive and feel like I am really using that advantage to help move the bar (not to mention keep my butt on the bench).

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Top: successful setup with eyes below bar. Bottom: unsuccessful setup with eyes in front of bar.
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Top: Successful top of press, arms aligned with bar; Bottom: Failed attempt with arms forward. Are my wrists bent?

For my deadlift I learned I am not tight enough at the start of my lift. Really?!? To help me overcome this I am going to learn to brace and breathe at the bottom just before the pull. This is going to be HARD for me because it is opposite of how I setup now AND I have problems breathing (that’s a topic for another post). It will be like learning to deadlift all over again, retraining my body and learning to feel the correct muscles firing.

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Failed attempt: lats not engaged, not braced tight. This is setting up at the bottom so it looks better than when I setup at the top. Let’s work on this.
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Failed attempt, setup at the top and grip and rip from the floor. This may not be my forte and we’ll be working on this in the coming months.
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Successful attempt but due to angle it’s hard to tell what my initial setup was. Were my failed attempts more fatigue/brain driven or are there structural setup issues to address at all weights?
img_8115
Another successful attempt at sub-max weights. It might have been the narwahl vs. unicorn socks I had on that helped with this particular lift. Or I’m just strong enough to lift this with brute force.

I’m excited to hit the gym next week and start working out the kinks in all my lifts. I’ll be sure to keep you updated with my successes and failures along the way. In the meantime, have fun and do a search on social media for the hashtag #upowerful. You will be blown away by the strong women you see!

Oh. Hi There.

Let me introduce myself. I know we’ve met before but I want to give you a little more of my background, help you understand what motivates me and the reasons I do what I do. And how and why things around here will be changing.

I’m Donna Adams, aka Donna the Destroyer. I am an avid Powerlifter, Software Quality Assurance professional, outdoorsy, liberal woman. My current mood is to let my liberalism out into the world and see where it leads me. Afterall, it is this liberalism that helped me find my voice though powerlifting. You may be wondering how, so I’ll tell you a little story about me.

I grew up in a blue collar, lower-end middle class household, the fourth of five children. This was a strong democratic household. My parents showed through their actions that it is our civic duty to vote, and they leaned heavily democratic. My first memories of politics were in the 80’s – Reagan vs. Carter, Reagan vs. Mondale. I remember being upset that Reagan kept winning even though he wasn’t for the little people, the people NOT in power. I realized that I was a Democrat and that the Democratic party was the party for the people and by the people – ALL PEOPLE. Not just the rich, not just those who looked like me – ALL PEOPLE. And this was important to me then and it is important to me now.

Maybe it was because I was picked on for being different (which is odd, since I look at myself and see a VERY white, privileged woman), maybe it was because I was a girl growing up smart in a male-dominated world (subtle sexism, anyone?), but whatever the reason I always chose the side of the other, the different, the oppressed (if they truly existed in my pocket of suburbia). I have always surrounded myself with people of like mind and always wanted to do more. There were so many good intentions, good thoughts, moments of anger and rebellion where I wanted to take action but didn’t – it wouldn’t do, it wouldn’t be lady-like, don’t rock the boat, your voice isn’t big enough for people to hear. But in the back of my mind I knew that I needed to find and grow my voice.

I am fortunate in many ways, privileged in a few (color, class) and due to this fortune I was able to seek out my current tribe. I had the time and money to go after what I wanted. I began looking for a place where I felt included regardless of who I was and what I could do and where I would learn the ways of the Jedi (ok, not the Jedi but where technique would be the focus, not just “getting done” with the workout). And soon I found the perfect place, the people I whose tribe I wanted to join. These people celebrated the strength of women, cared about the foundations of strength, and seemed fairly liberal.

First I stalked them (social media, facebook, hello interwebs) and then I got the courage to find them in person. In the beginning I was quiet and tried to hide in the background, not making waves, trying not to be noticed. I just wanted to absorb everything and everyone and give the minimum so I could be part of the group. Not because I am selfish (sometimes, but not always) but because I am shy. My voice was still small. But my spirit was growing with all the talk of inclusion and helping and being a community for ALL the people. The liberal inclusive light was shining on me.

It was not until a fateful day in November 2014 (wow, two years ago!) when someone uttered the words “who wants to do a powerlifting meet” that my ears perked up and my voice began to come out. Powerlifting made me feel powerful, strong, able to take on great things. For a long time this simply meant my relationships, my work, my immediate life. But then things began to shift within me, my focus began turning outwards. How could I help other people? I began encouraging other women (and some men, too) to see that building strength on the outside helps to build strength on the inside. My voice began getting louder. And I started a blog to chronicle my powerlifting journey.

I have taken you from my little gym and local meets all the way to the national stage and since then I’ve been trying to figure out where I should take you next. The events of this past week have helped me figured it out: I’m taking you all on the journey as I find out how loud my voice can grow and shout out to the world that while I will accept the president I will not accept the changes that I fear will come. Oh, most of this blog will still focus on powerlifting and my progressions, regressions, aches, pains and triumphs. But here and there, sprinkled amongst the words of strength and encouragement about lifting will be messages of solidarity, hope, and action for the nation.

And here is my first action: I’m marching on Washington in January. I had planned to participate in the inauguration of the first female president but instead I am going to march, show my allegiance to all WOMEN and all minorities. Because this is a stand I have to take. I am not going to let OUR current rights be diminished because someone can’t hear my voice. I’ve finally found it and now is the time for me to see how loud it can grow.

It’s been ONE WEEK

So, it’s been one week since the USAPL Raw Nationals and I haven’t posted anything at all? What’s up with that? Seems kind of odd, what with the premise of this blog and all. Well, let me tell you a little story, starting and ending with the results below.

Summary: Weigh In: 82.8 kg (182.54) Squat 125 kg (275.58 lb); Bench 75 kg (165.35 lb), Deadlift 152.5 kg (336.20 lb); Total 352.5 kg (777.13 lb); Wilks 316.65

  • I came in 6th out of 10 lifters in my age/weight class.
  • I broke 3 of the 5 MN state records (Squat, Deadlift, Total)
  • I am currently ranked 12th in my age/weight class – IN THE COUNTRY
  • Pound for pound I lifted more weight here than I have in the past

In my first EVER national competition I did a few new things: I cut weight from 90.8 kg to 82.8 kg (8 kg or 17.6 lb). I finished with a respectable total. I increased my Wilks score by 4.5 points. And I didn’t let mishaps get me down (for too long).

BUT, it has taken me TIME to gain this perspective. Precious, precious time. You see, I was slightly disappointed with myself during competition, letting things like raw numbers and previous meets and results get to me. I mean, since most of you have followed my journey here for the past seven months you know what I’ve done to get here.

In my qualifying meet (2016 Twin Ports Raw Open) my weights were impressive at a bodyweight of 90.8 kg (200.18 lb): Squat 140 kg (308.65 lb), Bench 72.5 kg (159.83 lb), Deadlift 150 kg (330.69 lb), Total 362.5 (799.18 lb), Wilks 312.08. And then two weeks post-Twin Ports I pulled my gym PR deadlift of 350 pounds. And all I wanted when I started training for Raw Nationals was to best ALL my personal records. Even if it was just by 2.5 kg (the smallest incremental increase).

The two numbers that scared me the most were the Squat (who the hell can lift 308 pounds?) and the Deadlift. I love both of these lifts and I think I’m pretty good at them. But those numbers freaked me out. I wanted to make sure I could hit them repeatedly at the gym – and I’m pretty sure I messed up at least some of my training by trying (and not talking to Coach JVB about my feelings – stoopid feelings).

So, when it came time to lift at nationals I was already feeling the burden of hitting those numbers. The RAW numbers. My attempts were aggressive in the sense that I knew I could lift the first two, with the third being just beyond what I had done before. And instead of focusing on the lift at hand I think I was focusing on the LAST lift a little too much.

My squats were my weakest lift this round: I hit my 275 opener pretty easy. It really felt good. So going up to 297 was not such a big deal. Really. But in my head I was thinking about what my last attempt should be – 308 to tie or 314 to beat my PR. So I bombed that attempt. I lost my focus and my tightness and couldn’t stand out of the bottom. I knew what had happened – I was lifting my last attempt rather than my current attempt. So I sat down and breathed, calmed myself, texted JVB and worked on getting mentally set for my next attempt at the same weight. And you know what, I was able to squat that 297, albeit with a technical call so it didn’t count. But mentally my head was back in the game.

My bench press went exactly as planned. No, really. See what I can do when I focus? Have things go exactly as planned – 148, 160, 165. I probably had something left in the tank and could have pushed for more but I went into the meet just wanting to beat that damn 160 that had been haunting me for over a year. And I did.

My deadlift. This is where I was going to shine. I was going to get that 350 pound deadlift and be so proud. I was going to make up for the technical call on my squat. Because this is my lift. My first attempt at 308 was good – a little heavier than I wanted but it moved quick. Yup, let’s go up and get this party started! And then I missed that second attempt. At 336. I have hit this in the gym many times – and especially on my way to 350. What happened? Concentration. I was concentrating on the wrong thing (when I put my belt on the tongue was not flush with the rest of the belt so it was digging uncomfortably into my side). I couldn’t get past my thoughts. And here is where things took a turn: I decided I needed to change my perspective.

And how does one do this at a powerlifting meet? The only way one knows how: find a piece of carpet and do a tripod. Get upside down, let the blood rush to your head and see the world (and competition) from a new angle. And you know what, it worked. Just like it always does for me. My third attempt (still at 336) went up. I had to fight a little for it but I had cleared my head, straightened my belt and gone out to do what I had to: I lifted the barbell that weighed 336 pounds.

 

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The ultimate change in perspective

This still left me feeling a little disappointed – I mean, I had just completed a National meet so I was happy. But I hadn’t met all my goals going into the meet. I missed what should have been easy lifts and didn’t come out with the total I wanted.

BUT, and here’s that perspective thing again, I DID come out ahead. I did all of the above (including setting TWO meet PRs) at a LOWER BODYWEIGHT than ever before. So, pound for pound I actually lifted MORE based on my bodyweight than I had ever lifted before. And that Wilks score of 316.65 is proof. Even without the 297 pound squat I increased my score by 4.5 points. So, for raw numbers I may not have hit my goal but I certainly hit them based on percentages. And for that I am grateful. Perspective is a good thing.

Check out this link to see video, scroll down to: Sunday 1A | Sunday, October 16th | Session 1 | Stream A (Platforms 1-2) | 9:00AM | Women’s 84 & 84+ kg & Men’s 120 & 120+ kg weight classes

http://www.bodybuilding.com/ fun/usa-powerlifting.html

  • Squat: My first two squats weren’t captured, my 3rd: 37:13 for 297 (I actually didn’t get credit for this because of my knee bounce at the beginning of the lift); I was credited for my first squat 275 squat
  • Bench: 2:11 for 148; 2:22 for 160; 2:32 for 165
  • Deadlift: 3:58 for 308; 4:05 for 336 (missed); 4:13 for 336

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It’s in ONE WEEK…

You know it. One week from today is the eve of my first ever Raw Nationals powerlifting competition. I will most likely be in a hotel room in Atlanta with my lovely parents (because EVERY Masters 1 lifter needs her mom and dad present) nervously awaiting morning. And apparently peeing. All.The.Time.

This is heavy shit. I’ve never competed at this level in ANYTHING before. And now I’m going to Raw Nationals and competing with the best. Literally the best. I’m alternately thrilled and excited to go and feeling like a fraud and I shouldn’t be going because I’m not strong enough. I’m nervous as hell because what if I can’t do it? But I’m also so damned excited because I’m doing this! I guess this is what it is like to feel ALL the feels – the good and bad at the same time.

This past week in training (my last for before nationals – YIKES!!) has been a boost to my confidence: I hit above my first attempt on each of my lifts (as permitted by my AWESOME coach, JVB) and everything felt wonderful. Before my final workout I sat with JVB and discussed strategy – lift attempts, warmups, water cut, how to pack shit for the plane ride, everything I had questions about. And she answered every one of them. This has been the best experience – knowing that I have a coach (and friend) like her watching out for me and helping me get over myself. Thanks, Coach. I know you are Unapologetically Powerful and you have helped me get there, too.

One of the things I love most about being affiliated with The Movement Minneapolis Barbell Club is that everything is so well-thought out and easy to follow – and gives every lifter the chance to be the best lifter they can be. For example, this article by gym-owner David Dellanave is the BEST source for figuring out your lift attempts – especially when you are a newbie lifter (like me). To put it briefly, be smart about it and don’t make it harder than you have to. There is enough stress on competition days without worrying too much about the weights you are lifting. Go in with a plan and stick with it as much as possible – but of course things can change on game day. That’s what I’m doing.

Another reason I love being affiliated with The Movement Minneapolis? The support and love from the entire gym community. I walked into the gym last night and prepared for my final deadlift workout before the meet and this is what I saw on the board:

How cool is that? I mean really. And after my final successful deadlift at well above my opener, the Women’s Only class gave me a shout out and applause for effort. Such support and love. I’ve got a lot to live up to but they’ll all accept my best and be happy for me no matter what.

So, I think I’m prepared. I’ve got coach JVB on speed dial. Ok, maybe not speed dial but I’ve got her number and instructions to facetime and text her whenever I need to while in Atlanta but especially Sunday: before and after weigh-in (here’s to hoping that water cut works), during warm ups, and whenever I can during my lifting attempts. This is both of our inaugural Raw Nationals and we’re both nervous AF. As she said last night: I’ve never competed in nationals and she’s never coached someone competing in nationals. We’re in this together even if we’re separated by a few states. I’ve got my community all around me cheering me on and I’m excited and ready to go.

Is it October 17th, yet?

Happy birthday to me!

Monday was my birthday. I turned 44 years old at 6:29 pm and I feel fine!

Last Saturday I spent the day volunteering at and watching the Solcana Novice Powerlifting Meet and saw the light beginning to shine in the eyes of newly minted powerlifters. I was moved by the emotions of each of the lifters as they walked out onto the platform for the first time did things they weren’t expecting. I was there to cheer on one of The Movement Minneapolis own lifters but as with every meet I attend I was cheering for everyone putting their skill and love of the sport on the line. I will say that my early birthday present was that Dani Saubert had a great meet and PR’d her deadlift! What fun to see.

And afterwards I had lunch and a long conversation with my favorite coach Jennifer Vogelgesang Blake. We talked about many things including the past several weeks of what I considered lackluster performance in the gym, my own expectations of myself and how I should be doing in training (which oddly enough translates to the rest of my life), and how to finish prepping for USAPL Raw Nationals in two weeks. Apparently my expectations were waaay out of whack and she set me straight. Expectations that may have been true as a novice lifter are no longer realistic since I’ve graduated to the intermediate realm – especially with my training cycles so close together. So I had to reset my brain (once again) to focus on what feels right in the gym rather than what I expect should happen in the gym.

What led me to this point (again)? I’m fairly certain it was my misguided expectation that I needed to prove that I can lift heavy things at the same level as my last competition during training for my next meet. I don’t trust a one time deal – my job as a software tester has taught me that until it’s been tested at least three times it could just be a fluke. In my mind setting a PR once is not proof that I am strong and can recreate it in my next meet. I need to hit that weight again and again to feel that I’ve earned the right to say I can lift it. And to me I should be able to hit the weight (or close to it) with relative ease during my training cycle or it was a fluke. I was having a hard time trusting the training and therefore a hard time with training.

This week has been a relative breeze with this mind shift. And I’m hoping it finally sticks. I was able to get through bench, squat, and deadlift days with ease – working up to a weight that was challenging, about an 8 RPE, and staying there. I inched up in each for a final set just to see what happened and even those reps felt good. And because I didn’t try to start too high I finished the sets with my head on straight. I started “comfortable” and inched up a smidge to check on my gainz. Spoiler: I’ve still got it.

I’m going into my last week of training with a fresher mindset and a comfortable plan for USAPL Raw Nationals. I’m treating this as a chance to see how far I’ve come since I began lifting competitively last year and to see where I’ve come since the Twin Ports Raw Open in June. I’ve put in the training, I’ve been consistent. I’ve learned to trust my coach and other trainers. I’ve got two weeks until I compete and I’m going to try to use them wisely. There will be long talks with JVB, recovery, and plenty of quiet time. All of this is will help me lift better, be stronger, and destroy my old expectations.

Oh, and how did I spend my birthday week? Playing dress up, of course! (Bear courtesy of office move).

Ahhh, that’s better

Two weeks ago was, well, challenging. Nothing felt right and everything was a bit off. I don’t think I could even tie my shoes without feeling like I was doing something wrong. Be it hormones, mercury in retrograde, or a simple slump. Everything  was harder than I expected.

mercuryretrograde2

Part of this was because of (I LOVE being a Monday Evening therapist) my “research” of the women I will be competing against at Raw Nationals. I had looked at the roster a few times since I registered but a couple weeks ago I really studied it. The Masters 1 class for both the 84 and 84+ classes seemed to have exploded with women. STRONG women. Women I don’t know and have never seen compete before and I’m sure they are sooo much better and stronger than me. And why am I doing this again? Cutting sucks and my lifting is bad and I can’t even do a “normal” set of 5×3 at deadlifts at 315 pounds. I’m sure I won’t hit any lifts…

For me, neither weight class is a “sure thing” for a medal any more (not that I ever really thought they would be) but I chose to cut so I would be more competitive in a weight class. At the time I registered I had the third highest qualifying total in the 84 kilo weight class so I decided to cut weight and see what happened.

I mean, I knew that more women would be registering and that would affect my ranking/standing in my weight class since I registered so early. But I didn’t realize how it would affect me mentally when saw their numbers and where I landed. I’m coming out of my small pond where I’ve been a “bigger” fish in the women’s 84+ Masters 1a division and going into a much larger pond – where I’m a much smaller fish. And it’s scary. And I let it get to me. A lot.

But this past week came to my rescue. Something shifted and (nearly) everything that was wrong before became an opportunity and learning experience. I’m not entirely sure what the shift was – maybe admitting to people I was having doubts and issues – but it happened. I have been able to NOT focus and stalk the roster, which is a good thing.

PLUS it was a training de-load week which meant lighter weights, shorter sessions, and definitely more WINS. Sometimes you have to feel like a winner to feel better. On bench day one I did a little heavier on the Dumbbell Incline Bench and my Sumo Anderson Squats were on point on Squat day. My heavy-ish bench clusters on bench day two? Nice and easy at 135 pounds. I liked it. And I rocked the 4×8 FAST deadlifts at 225 pounds on Deadlift day. That’s 32 deadlifts folks. At 225 pounds. For a total volume of 7200 pounds. And that wasn’t ALL I did in that workout.

So, does it matter to me who I am competing with in four weeks? Not really. Because I’m no longer focusing on them or who I can beat. I’m focusing on being better than I was at my last meet. I was pretty damn fine at my last meet so look out Atlanta – here comes the Destroyer!